10 Rounds

15 Deadlift 135lbs

15 Hand Release Push-up

18:18 for the 10 Rds.

1:35 for the 500m row

3 Rounds

7 Power clean 225/145lbs
21 Toes to bar

8 x 20sek työ / 10sek lepo

Käytä lisäpainoa.

1X5@75%, 1X3@80%, 1X2@85%, 2X1@90% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec.

EMOMx12
4 rounds of:
Min 1: 7 Front Squats, (100/70) – (ground)
Min 2: 70 DU
Min 3: 7-10 Strict C2B

Conditioning
3 Rounds:
5 Handstand Pushups
10 Power Clean
15 Burpees
20 Kettlebell Swings
25 Wallball Shots

3 rounds for maximum reps of:
Elevated ring rows

Elevate feet and position rings so that at the top of the row your body is parallel to the floor. Post total number of reps for all three rounds.

Run for time

15 X 1 Bench Press @ 85% of last weeks 2 rep max (225#)

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WOD: For Time

-1000 Meter Row
-100 Air Squat

Weighted dips 5x5